10 Healthy and Easy to Make Snacks That Keep You Full at Work

We all know the feeling: 3 p.m. hits and the afternoon slump begins to take hold. You start looking for a snack that will get you to the end of your work day.

Health & Wellness
 Min read
May 31, 2022

We all know the feeling: 3 p.m. hits and the afternoon slump begins to take hold. You start looking for a snack that will get you to the end of your work day. 

Instead of the processed goodies from the vending machine or donuts from the break room, a nutrient-dense, protein-packed snack will help keep you feeling fuller longer and keep you focused and productive

Try one of these delicious and easy-to-make snacks to finish off the day strong!

Peanut Butter Oatmeal Protein Cookies

Protein plays a major role in helping you feel satiated; however, your body doesn’t store excess protein so you’ll need to eat it throughout the day.  

These Peanut Butter-Oatmeal Protein Cookies from Megan at the Oregon Dietitian include several sources of protein and healthy fats that will sustain you during those long afternoons. 

Roasted Chickpeas

If you are craving the satisfying crunch of a bag of chips, consider roasted chickpeas as a healthier alternative as chickpeas are a rich source of vitamins, minerals, fiber, and protein. The protein and fiber work together to slow digestion and help keep your appetite under control. 

Roast chickpeas with a variety of spices to add a bit more flavor; check out this flavor-filled recipe from Love & Lemons. You can eat this tasty snack by itself or toss them on to your salad during lunch.

Chia pudding

Chia pudding is simple to prepare and very versatile, so you’ll never get bored of this tasty snack. You can even batch make chia pudding ahead of time and store in the freezer for several weeks. 

Mix chia seeds with your choice of milk, then let sit for 15 minutes until the seeds begin to gel. Add toppings like fresh or dried fruit, nut butters, seeds, and cacao nibs. 

Lisa of Downshiftology offers large list of flavorful combinations for you to try and tips for preparing your chia pudding ahead of time.  

Dark Chocolate Trail Mix

Trail mix is a classic choice for sustaining energy levels through the day. While you could buy a bag of trail mix from the store, you could easily make this snack in your own kitchen. Doing this will not only save you money, but will also help ensure that your trail mix doesn’t contain any sneaky additives.

Combine dried fruit and berries, nuts, seeds, and dark chocolate chips in a large plastic bag. When stored in a cool, dry place this mix can last for over two weeks so it’s easy to prepare and perfect for storing at your desk. 

Yogurt parfait

Layer Greek yogurt and frozen berries in a jar. If you want a little more sweetness, you can add some honey. Top with granola right before you eat it for a bit of crunch (adding it too early will make the granola soggy). 

You can easily prepare this snack the night before or even 2-3 days ahead of time so in the morning you can just grab and go. 


Millennials have already embraced the power behind this nutrient-dense superfood. Avocados are especially high in healthy fats and fiber, and work as a spread on a variety of foods. 

Pair with rice cakes, whole wheat/sourdough toast, or even bell peppers for a snack that will leave you satisfied. 

Apple “Nachos”

Apple Nachos bring a little pizazz to your afternoon snack break. Place sliced apples on a plate, drizzle with warm nut butter, and finish with your choice of toppings. The Simple Veganista suggests chocolate chips or cacao nibs, cinnamon, and/or shredded coconut. 

Cacao nibs and coconut are both good sources of fiber and healthy fats that keep you feeling fuller longer. 

Leftover nachos can be stored in the fridge for 3-4 days; use lemon juice to keep the apples from browning during storage.

Vegetables and Hummus

Nutritionists love hummus (and with good reason!) Made from chickpeas, tahini, garlic, olive oil, and lemon juice, this dip is full of fiber, protein, and healthy fats. You can buy it at your local grocery store or even make your own. 

You can enjoy your hummus with non-starchy vegetables like cucumbers, carrots, zucchini, and celery for a snack that will keep you energized and satisfied all afternoon. 

Charcuterie board

While a pre-packaged string cheese would give you an extra boost of protein, why not opt for something a little more special for your afternoon treat? 

A Charcuterie board is made up of sustaining (and delicious) foods that will give you a boost when you start to feel sluggish. Plus, treating yourself to a fancy snack might also boost your mood. 

Arrange your favorite cheeses, fruits, nuts, veggies, meat, and/or crackers on a plate, or you can place it on a platter and share with the rest of the office. 

Pietra Fitness